If building muscle mass is your goal then you will probably know that it is important to get enough protein . It is also very important for muscle building that you sleep enough, because during the night the human growth hormone reaches a peak. For an optimal recovery , the body needs 7 to 9 hours of sleep per day. (We The Brainys WTB) This is a long period in which you don’t get any proteins.
Slow Proteins for Sleeping
In the absence of proteins, the body converts the amino acids of the muscles into glucose to provide our brains with fuel. Because of this there is a chance that muscle mass will be lost and you naturally want to prevent that. This is also the reason that professional bodybuilders often set the alarm clock in the middle of the night to eat a protein source.
For most of them this goes way too far and a good source of proteins is sufficient for sleeping . But what are the best proteins for sleeping ? These are proteins that are slowly absorbed by the body, providing the body with nutrients over a long period of time. For example, slow proteins are found in quark , but if you don’t like quark, Casein is a good alternative.
Cottage cheese for sleeping
Cottage cheese is a type of cheese that comes from cow’s milk, sheep’s milk or goat’s milk. The advantage of (low-fat) cottage cheese is that it contains relatively many proteins and almost no fat. Cottage cheese is therefore ideal if you want to lose weight and still want to get the necessary proteins before going to sleep. Some benefits of cottage cheese.
Slow release of proteins
Gives a saturated feeling
Contains many proteins and amino acids
Reinforced bone structure
Nutritional value of low-fat cottage cheese per 100 grams:
48 calories | 0.1 grams of fat | 3 grams carbohydrates | 8.5 grams of protein
Many people do not really like cottage cheese and have trouble eating a bowl of cottage cheese before bed . Of course you can season the cottage cheese by adding jam or honey , for example , but these additions quickly contain many calories. Casein is a good alternative to quark.